CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 7 12/10 cal row 4..8..12..16 HSPU SA KB/DB OH Lunge (35/25) Rest 5 min AMRAP 7 10/8 cal bike 4..8..12..16 Pull Ups Alt DB Snatch (35/25) Rest 5 min AMRAP 7 100m run 4..8..12..16 DB Hang C & J Single DB Box Step OversRX+...Read More

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Clean and Jerk (Build up close to the final bar weight for the Metcon ) 15 min Metcon (5 Rounds for time) Every 4 mins x 5 rounds 3 C & J 50 DU 15 KB/DB Goblet Squat (53/35)(35/26) C & J weights 135/95 155/105 175/115...Read More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 40-20-10 Cal Row Box Jumps (24/20) SA DB OH Lunge (35/25) 40-20-10 Cal Bike Box Jumps DBL DB Deadlift30 min cap RX+ 50/35Read More

CrossFit VU – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete...Read More

CrossFit VU – CrossFit Metcon (No Measure) For quality 5 min cardio 150’ KB Farmers Carry 4 min cardio 150’ SA OH KB Carry 3 min cardio 150’ KB Mixed Carry 2 min cardio 150’ KB Front Rack Carry 1 min cardio25 min cap Cool Down ROMWODRead More

CrossFit VU – CrossFit WOD 22 RX (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 T2B -22 Cal AAB/Row -22 Syncro KBS 53#/35# -22 Lateral Burpees -22 Power Cleans 135#/95# -22 Syncro Abmat situps -22 Front squats 135#/95# -22 Cal AAB/Row -22 Syncro Reverse Lunges -22 Push ups -22 Cal Row/AAB -22...Read More

CrossFit VU – CrossFit Warm Up 25 DU or SU 5/5 Toy Soldiers 5 inchworms 5/5 banded high pull 5/5 banded shoulder press 5 shuttle runs Review DB movements Metcon (AMRAP – Reps) Every 3:30 x 6 sets 50 DU 15 HSPU 10 DB Hang Power Clean (35/20) *rd 2/4/6 DB Push Press Max shuttle...Read More

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Back Squat (2 x 5 @ 75-80% 2 x 3 @ 80-85% 2 x 1 @ 88-92%) 25 min clock Metcon (Time) 2 rounds for time 30 BJO (24/20) 30 Power Snatch (75/55) 30 Pull Ups *rd 2 30 thrusters 15 min capRX+ 95/65 C2B Scaled/Masters...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 2:30 x 6 100 DU 15 HSPU Max Shuttle Run in time remaining Rest 1:1Read More

CrossFit VU – CrossFit Metcon (Time) 20 rounds for time Teams of 2 ’I go you go’ 7 KBS (35/26) 20 DU 7 burpees 30 min capRX+ 50/35 Scaled/Masters 12 rounds for time 7 KBS (25/18) 20 SU 7 up downsRead More